Comparing Nutrients in 5 ounces HazelnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hazelnuts

81%

10%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Hazelnutsvs Oil Roasted Sunflower Seeds

30.7%890kcal

Energy

29%839kcal

890 kcalvs839 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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88.8%86g

Fat

75%72.7g

86 gvs72.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.8%6.33g

Saturated Fat

31.3%10g

6.33 gvs10 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.7%0.12g

Omega 3

7.18%0.11g

0.12 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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65.3%11g

Omega 6

285%48.5g

11 gvs48.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.2%23.7g

Carbohydrate

25%32.4g

23.7 gvs32.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.5%6.15g

Sugars

6.1%4.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.15 gvs4.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.14%0.099g

Fructose

0%0g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.099 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.099g

Glucose

%1.05g

0.099 gvs1.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.95g

Sucrose

%3.36g

5.95 gvs3.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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36%13.7g

Fiber

39.5%15g

13.7 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38%21g

Protein

50.8%28.4g

21 gvs28.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hazelnutsvs Oil Roasted Sunflower Seeds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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76%0.91mg

Vitamin B1

37.8%0.45mg

Thiamine

0.91 mgvs0.45 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.3%0.16mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.16 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.55mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

2.55 mgvs5.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

26%1.3mg

Vitamin B5

197%9.84mg

Pantothenic acid

1.3 mgvs9.84 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61.4%0.8mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.8 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40%160μg

Vitamin B9

83%332μg

Folates and Folic Acid

160 μgvs332 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9.92%8.93mg

Vitamin C

1.73%1.56mg

Ascorbic acid

8.93 mgvs1.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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142%21.3mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

21.3 mgvs51.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.8%20μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

20 μgvs4.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hazelnutsvs Oil Roasted Sunflower Seeds

16%162mg

Calcium

12.3%123mg

162 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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272%2.45mg

Copper

284%2.56mg

2.45 mgvs2.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.3%6.66mg

Iron

76%6.07mg

6.66 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55%231mg

Magnesium

43%180mg

231 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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381%8.75mg

Manganese

128%2.95mg

8.75 mgvs2.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.7%411mg

Phosphorus

231%1615mg

411 mgvs1615 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28.3%964mg

Potassium

20%685mg

964 mgvs685 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.2%3.4μg

Selenium

202%111μg

3.4 μgvs111 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.28%4.25mg

0 mgvs4.25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31.6%3.47mg

Zinc

67%7.4mg

3.47 mgvs7.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.53g

Water

0.059%2.2g

7.53 gvs2.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Hazelnuts vs Oil Roasted Sunflower Seeds:

Hazelnuts have 2 times more Vitamin B1, 5.7 times more Vitamin C and 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.4 times more Vitamin E than Hazelnuts.
Both Hazelnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hazelnuts vs Oil Roasted Sunflower Seeds:

Hazelnuts have 1.3 times more Calcium, 1.3 times more Magnesium, 3 times more Manganese and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Phosphorus, 32.6 times more Selenium and 2.1 times more Zinc than Hazelnuts.
Both Hazelnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Hazelnuts have 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Hazelnuts.
Both Hazelnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Fiber per 5 oz.
Both Hazelnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

HazelnutsVS Blanched HazelnutsOil Roasted Sunflower SeedsVS Blanched HazelnutsHazelnutsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces HazelnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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